Are all proteins created equal? And why are there so wide varieties of whey protein? I believed I knew the answers to these concerns. Still, after formulating all of Ladder’s products, I rapidly discovered that the supplement industry has a dark side that has nothing to do with illegal substances or unsafe products.
In many circumstances, the “healthy” supplements you take may not provide your body with the desired results because different types of whey proteins may affect absorption differently.
Furthermore, the many gaps in supplement labeling make it easier for supplement firms to lie about what’s on the label.
A study shows that in the last ten years, health officials have warned nearly 800 times about dietary supplements that contain harmful substances. The USDA also found that the label didn’t mention the toxic effects in almost all cases (98%).
If you want to be sure that the information on the label you’re reading is correct, buy a product that has been third-party certified. Informed Sport, NSF Certified for Sport, and BSCG are all viable possibilities. If there is no third-party certification, it signifies that no one has checked that what is on the label is present in the product. Beyond the gimmicks on your protein label, here’s everything you need to know about choosing between different protein powders and finding the best whey protein for your needs and money.
What exactly is Whey Protein?
Whey protein is considered the standard gold protein for a few simple reasons: it contains a high amount of protein per serving, is low in carbohydrates and fat, and contains all essential amino acids and high levels of BCAAs. Its absorption is also very high, which means your body can put that protein to use to aid in muscle building and recovery.
Whey Protein Powder
That isn’t to say that whey is your only protein alternative or that other proteins aren’t adequate substitutes. After all, whey is from milk. If you have a dairy allergy, this could be a problem. Some whey choices may be fine if you’re only lactose intolerant (as you’ll discover).
Yet, you’re searching for a quick and easy way to add additional protein to your diet. In that case, whey protein is one of the best possibilities.
How Is Whey Protein Produced?
Whey is a byproduct of the cheese derived from milk. When a gallon of milk turns into a block of cheese, enzymes will be added to the liquid. As a result, the liquid separates into juice and curds. The remaining liquid is pure protein, converted into whey.
Knowing how whey is manufactured will help you understand why there are several varieties of whey, like whey protein concentrate, whey protein isolate, and whey protein hydrolysate. The more you process and filter the product, the less the final version of the whey changes. You will receive a great deal of information about varying benefits (and notice that some proteins are more expensive). Still, most of it is just marketing nonsense.
Whey Protein Isolate
The most basic type of whey protein is whey protein concentrate. That is not to say it is harmful, but some laws allow for a wide range of purity in whey protein concentrate.
By law, a product labeled “concentrate” means that it can have anywhere from 35 to 80% protein by weight; this is significant if you’re concerned about the amount of protein you consume and absorb. In other words, if you scoop out 100 grams of protein powder, it is considered to be concentrated if 35 to 80 grams of that scoop include protein.
That’s a wide range, which is why third-party verification is critical. It’s more challenging to determine how much protein you’re getting if you don’t have someone checking the label’s accuracy and seeing whey protein concentrate on the label. If the label is correct, whey protein concentrate is a suitable alternative for most people due to its low cost and high value. But it has some limits regarding carbs, fats, and lactose, which are smaller protein parts.
Here’s a fantastic illustration of whey concentrate: Imagine liquid whey falling from a conveyor belt into a bucket. Filter the liquid for contaminants, dehydrate, powder, flavor, and voilà—delicious whey protein!
Whey concentrate is the cheapest protein supplementation because it is a simple process.
Isolated Whey Protein
Whey protein isolate gives you more confidence in the integrity of your protein. That’s because seeing “whey protein isolate” on a label signifies that your protein must be at least 90% protein by weight unless your supplement source is lying (which, unfortunately, happens).
Returning to our 100-gram example, if you scoop out 100 grams of protein, you will get at least 90 grams of protein. Many supplement firms claim that their isolates are more “pure,” They will employ marketing strategies to advertise their filtration process, whether it’s ion exchange, cold filtration, or microfiltration. All of these methods assist you in achieving a “clean” version of whey by filtering out different-sized particles.
That’s not to say they don’t have slight advantages (for example, most isolates contain less than 1% lactose). Still, whey isolate is characterized more by its protein content by weight than by its filtration.
The reason whey protein isolate is more expensive than whey protein concentrate is not just because it goes through an extra level of filtration and has a higher protein guarantee but also because it has fewer carbs, almost no fat, and virtually no lactose. Also, whey protein isolate has a higher solubility, making blending and producing a “smoother” drink easier.
Hydrolyzed Whey Protein
Whey protein hydrolysate is produced differently than whey protein concentrate and isolate. Hydrolysate is a protein broken down using enzymes and acids to make the particles smaller and eliminate “quaternary protein structures.” The necessity to make baby formula non-allergenic led to hydrolysis in dietary protein. Because they don’t require stomach digestion, whey protein hydrolysates are more quickly absorbed than isolates or concentrates, according to studies.
In addition, hydrolysates enhance muscle protein synthesis (MPS) faster than other types of protein. But evidence suggests that it only sometimes leads to more muscle because the total amount of protein you eat daily is more important for building muscle than how fast you digest protein. If you want to grow muscle (or lose fat), paying attention to how much protein you eat daily is more vital than how quickly it’s absorbed.
There are a few drawbacks to digestive speed. Whey hydrolysates are more bitter because the amino acids proline and leucine are no longer confined in a protein structure, causing your taste buds to react differently.
Whey protein hydrolysate is the most expensive protein source.
Soy protein—what about it?
Soy protein is not a variant of whey protein. Yet, it is frequently compared to and criticized when compared to the famous dairy protein.
Most anxiety and concern stem from phytoestrogens found in soy protein. Some are concerned that these phytoestrogens would lower testosterone levels and prevent muscle growth.
Nonetheless, the drawbacks are minimal if you decide to go the soy path (for whatever reason). All soy sold in food goods, including soy protein, is heat-treated before it is sold (excluding raw soy products such as edamame).
This heat treatment stops certain enzymes in soy, like trypsin, from working, preventing your stomach and small intestine from breaking down proteins.
Moreover, soy proteins are processed in two ways comparable to whey.
Manufacturers of soy protein concentrate leech the protein with ethanol and neutralize the pH, removing most of the soy isoflavones left floating in the ethanol and no longer in the soybean.
Protein derived from whey is an essential step since soy concentrate supplements are deficient in soy isoflavones and do not pose a health risk.
In the case of soy isolate, ethanol leaching is not required (instead, it is optional). Therefore, some soy isoflavones may be present.
As for soy isoflavones (assuming you consume them regularly), they pose little risk to male fertility and health. That doesn’t rule out the possibility of soy affecting hormones. But, it does imply that you must consume a large amount of soy protein to potentially disturb your hormone balances and that it must be a soy protein isolate (which is less common).
Most people would not exceed the soy protein threshold with a single soy protein shake daily, so there’s no need to be concerned if you pick soy as a whey protein substitute.